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One
for the road
Drinking in moderation is the key to maintaining or
improving your running, says Squadron Leader Belinda Ball.
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Alcohol
can be enjoyed by people keeping fit but the old
adge applies – drink in moderation.
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Photo
by CPL Simone Liebelt
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CAN
you believe that in the early 1900s, marathon runners
were given brandy during races? Thanks to scientific
research, runners are now given water, sports drinks,
carbohydrate gels, and sports bars to enhance performance.
These
days, alcohol is a prominent part of the social scene
for many people, runners and non-runners alike. And
alcohol consumed in moderation can be a pleasant way
to unwind and relax. But before you pop that cork, get
clued up on the facts about alcohol.
Alcohol, if you didn’t know already, is high in
kilojoules – one standard drink will provide 300kj
to 450kj, so it can cause weight gain.
Remember too, that most drinks served are not a standard
drink. You are likely to be consuming from one-and-a-half
to two standard drinks in one glass.
The kilojoules in alcoholic drinks come from alcohol
(29kj per gram), not carbohydrate as commonly thought.
When alcohol enters the bloodstream, it is used up as
energy before fat, protein and carbohydrate.
It is not stored as fat in the body, as many people
believe, but it greatly contributes to daily energy
intake.
Alcohol in the bloodstream can prevent fat from being
burnt up as energy, so fat consumed in the diet is more
likely to be stored.
The only way to avoid gaining weight from excessive
alcohol consumption is to reduce your intake of kilojoules
from other foods and drinks.
This is generally not a good idea, because it may lead
to deficiencies of vital nutrients, including vitamins
and minerals.
Say
when …
So, how much alcohol is safe? The National Health and
Medical Research Council (NHMRC) recommends that men
should have no more than four standard drinks a day,
and women no more than two.
You should also have at least two alcohol-free days
in a week. Remember though, that these guidelines refer
to the harmful effects of excess alcohol consumption,
not the amount that can be consumed before you gain
weight.
These guidelines assume that you are not taking any
medication, are not pregnant or planning a pregnancy,
do not have liver disease, or any condition that is
exacerbated by drinking alcohol, and are not intending
to drive or about to do anything involving risk.
The liver can process just under one standard drink
per hour (that’s about seven grams of alcohol).
No amount of cold air, showers, water, coffee, or exercise
can speed up this process.
Women tend to become intoxicated more rapidly than men
because they usually have less lean body mass (having
more muscle assists with alcohol tolerance).
They also have a smaller liver. Also, women tend to
eat less than men, and hence have less food in their
system, so alcohol can more be more quickly absorbed
into the blood.
Some research also shows that women who are pre-menstrual
or ovulating tend to become intoxicated more easily,
indicating that hormone levels also play a role.
Carbonated alcoholic drinks, or spirits mixed with fizzy
drinks can also affect how fast alcohol is absorbed
into the bloodstream.
The
good news
Yes, there is some. You will have heard that red wine
can do wonders for the heart. The research behind the
claim shows that red wine may increase levels of HDL
(good) cholesterol in the bloodstream. In addition,
red wine is a rich source of antioxidants.
If consumed at the rate of one-to-two glasses per day,
this may help to prevent heart disease and some forms
of cancer.
Non-drinkers can obtain a nice antioxidant boost from
a variety of fresh fruit and vegetables.
Too
much hurts
While there are positive benefits of alcohol, there
are some very negative ones that accompany excessive
consumption.
-
Alcohol
can affect the brain, causing mood and personality changes,
as well as memory loss, impaired concentration and an
inability to learn. The constant stress on the liver
to process alcohol can also lead to liver damage and
cirrhosis.
-
Alcohol
can lead to dehydration, especially if you don’t
drink something non-alcoholic at the same time. And
as a runner you don’t want to be dehydrated at
any time.
-
Alcohol
dilates blood vessels, so if you drink a lot when you
are injured, swelling may increase in the affected area.
This is contrary to the standard and well-known practice
of reducing blood flow to the area by RICE (rest, ice,
compression and elevation).
And here is the biggest warning for runners: alcohol
can affect the resynthesis of glycogen following exercise.
So if you choose to have alcohol after you have gone
for a run, make sure you rehydrate and consume carbohydrate-rich
foods or fluids first.
Alcohol
and exercise
There have been some interesting studies done on the
effects of excess alcohol consumption and athletic performance.
After a person has consumed enough alcohol in one hour
to meet the legal limit for driving, there is decreased
contraction of the heart and a slower respiratory rate.
This means that less blood and oxygen is delivered to
the rest of the body – hardly beneficial to a runner.
In a sport setting, excess alcohol can affect hand and
eye coordination, reaction time, balance, muscle and
cardiovascular endurance, speed, power and strength.
And remember, these effects can still be around the
morning after a night of moderate drinking.
Alcohol can also disrupt sleep, leaving you groggy when
you need to be fresh for the morning run.
But most important to running performance, alcohol hampers
your body’s ability to recover from a workout,
because the liver, which processes alcohol, is also
responsible for replenishing spent glycogen stores.
It can’t do both at once, so it concentrates on
clearing the alcohol from your system and leaves your
glycogen stores depleted. So you’re best off not
having that post-race celebratory drink if it contains
alcohol.
Safe
drinking
Below are some tips to ensure that you can still enjoy
a regular glass of alcohol, but keep yourself in good
condition at the same time.
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Only
consume the alcohol amount recommended as safe.
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Quench
your thirst with water or another non-alcoholic drink.
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Have
a non-alcoholic drink (preferably water) for every alcoholic
drink to reduce both the chance of dehydration, as well
as the total amount of alcohol consumed.
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Don’t
drink alcohol if you are injured.
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Make
sure you eat before and while you’re drinking.
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Do
not drink and then drive, swim or operate any form of
machinery.
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Have
a mate look out for you (perhaps the designated driver)
and listen to them when they tell you that you have
had enough.
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Do
not allow your wine glass to be topped up when still
half full. Wait until it is finished first, so you can
gauge how much you are drinking.
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